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Archive for January, 2012

Wednesday: January 18, 2012

“Attitude is Everything” from Again Faster

Congratulations to Lia for getting 5 kips today!

WOD

“Elysium”
For Time Complete
400 Meter Run
18 – 15 – 12 – 9 – 6 – 3 Handstand Push Ups

EWOD
Row : (compare to 12/28/11)
A. 2000 meters @ 90% of best 2k TT (time trial)
rest 5:00
B. 2 x 1000m at above 2k pace, rest 2:00 between sets

Coach’s Notes: Run 400 Meters between Each HSPU interval. Post time completed to comments. For EWOD watch pace in 500m/split. Post pace for 2k and both 1k rows to comments.

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WOD: 1.18.12

“Elysium”
For Time Complete
400 Meter Run
18 – 15 – 12 – 9 – 6 – 3 Handstand Push Ups

EWOD
Row : (compare to 12/28/11)
A. 2000 meters @ 90% of best 2k TT (time trial)
rest 5:00
B. 2 x 1000m at above 2k pace, rest 2:00 between sets

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Tuesday: January 17, 2012

You’re immature if you can’t accept reality or responsibility.” – Arnold Glasow

Warmin' Up!

WOD

A. Push Jerk- Find your 1RM
B. “Power Cindy”
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) Power Clean

Coach’s Notes: 12 minutes to find your 1RM Push Jerk. For Power Cindy: Men 155lb, Women 95lb. The number of rounds of Cindy stays at 1 throughout…. The Reps for the Power Clean increases by one each round: Round 1 = 1 Power Clean Round 2 = 2 Power Cleans Round 9 = 9 Power Cleans.

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